15 PAX rolled into the parking lot at The Big Dance this morning ready to workout their Cores on the Courts.  Nothing fancy, just a straight forward core workout.  Right at 0530, we got rolling.

Warm Up

SSH x 24

Good Morning x 12

WMH x 12

Imperial Walkers x 12

Hillbillies x 12

Porta-John Chinooks x 12

Reverse Porta-John  Chinooks

Mosey to the Tennis Courts

The Thang

Once we got to the courts, YHC gave a demo on the Steinl, a new exercise that I learned from Poehler in Greensboro.  The Steinl is a High Plank x 30 County, Chilcutt x 30 Count, Merkin x 5, Right Legged Peter Parker x 10, Right Legged Mountain Climber x 10, Right Legged Parker Peter, Merkin x 5.  That is one rep.

Lining up on the sideline of Court 1, we started with a Steinl then ran to the sideline of Court 4 and did a Core exercise x 30.  The rounds went like this:

Left Legged Steinl to Hello Dolly x 30

Right Legged Steinl to Flutter Kicks x 30 (cadence count)

Left Legged Steinl to Box Cutter x 30

Right Legged Steinl to LBC x 30

Left Legged Steinl to Heel Touches x 30

Right Legged Steinl to Outlaws x 30

Peoples Chair x 15 count ring of fire

Balls to the Wall x 10 count ring of fire

People’s Chair x 5 count ring of fire

Mary

Makhtar N’Diayes x 20

Air Dramas x 50

Superman Ring of Fire x 10 count

Cobra pose stretch x 20 count

COT

Crimson mentioned that he posted in Birmingham, AL recently, and gave a hat tip to the work their PAX have put in to make F3 happen in that community.

No Prayer Requests

YHC took us out.

It was a pleasure to lead this group, thank you to Big Kat and Kitten for joining us today!